Bulletproof Diet Review For Fat Loss

Can The Bulletproof Diet Really Help You Get Ripped? We Put It To The Test

Over the past few years, the health and fitness industry has seemingly been taken over by Dave Asprey, the creator of The Bulletproof Diet — and the infamous Bulletproof Coffee. Asprey developed The Bulletproof Diet based on his experience. He claims that he sunk $300,000 of his own money into “hacking his own biology”, which led to a 100-pound weight loss, an alleged IQ increase of 15 points, and a decreased biological age.

It apparently took Asprey a couple of decades to bio-hack his way to increased intelligence and a trimmer waist, and once he figured it out he launched the diet program to help other people do the exact same. But is his program really that magical? Or is it just another fad diet that will one day fall by the wayside — much like Atkins and other famous diet trends? I set out to find out.

Before I go any further, it’s necessary to say that as a personal trainer who works with people who want to drop fat, get healthy, and look their best, I’m all for any diet that will help someone achieve their goals. That being said, I’m not a fan of diets that prey on fears or rely solely on marketing prowess to gain widespread fame while throwing good science completely out the window. If someone gets results, that’s great. However, if they have to make their life a living hell to get those results, and said results are short lived, then I consider that diet to be a failure.

So, let’s get on with a review of The Bulletproof diet.

The Bulletproof Diet: How Does It Work?

The Bulletproof Diet is a low-carb, high-fat diet: 50 to 60 percent of the daily calories come from healthy fats, 20 percent from protein and the rest from vegetables. There are similarities with the Paleo diet, which is based on mimicking the way our ancestors ate, but The Bulletproof Diet doesn't discourage the consumption of supplements and doesn't encourage the consumption of all the foods cavemen likely ate.

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Bulletproof Diet Pros

Emphasis on whole foods

Removes most processed foods

Good option for most sedentary individuals

Bulletproof Diet Cons

Cost

Questionable effectiveness for achieving higher-level fitness goals

Questionable for overall health and well-being

The Verdict

To get an idea of what some experts think about the diet plan, I turned to Dr. Spencer Nadolsky, a licensed family and bariatric physician, and author of The Fat Loss Prescription.

"The Bulletproof Diet is mostly founded on hype and not much science, although there are aspects about it that may benefit folks with metabolic diseases (e.g. focusing on higher-quality foods). The diet is very high in saturated fat and pushes the bulletproof fat products," he says. "The saturated fat may not be as harmful as once thought, but there is no evidence it is actually beneficial in the form of butter. Also, a lot of the 'bulletproof' part of the diet comes from organic versions of the foods, which is likely of no or little benefit. If it helps with improving the quality of one's diet then fine, but there are better ways with better evidence."

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For most sedentary people, The Bulletproof Diet is a decent option to jump start their health journey — though it will likely come with a much higher price tag than other diets. The myriad of rules and restrictions might make it difficult for someone to follow it for longer than a month or two, causing them to regain any weight they may have lost. There are cheaper, easier, and more effective ways to get the exact same results, and keep those results in the long term.

For those who care more about their performance in the gym or who have certain aesthetic goals, it's not a diet worth pursuing. There is far too much emphasis on fat intake and nowhere near enough carbohydrates to fuel hard training.

But as with all things in health and fitness, everything is subjective. How well this works for someone really depends on their current fitness level and what their goals are. The average person is probably going to see initial results thanks to the emphasis on eating whole foods and staying away from processed foods. However, there are far better ways to get those same results — in a much more sustainable and cost effective manner.

All in all, The Bulletproof Diet is one born of world-class marketing above all else (just like Herbalife). Asprey is one of the world’s greatest marketers, and as someone who runs his own business, I look up to him for that. However, as someone who also coaches people to undertake life-changing transformations, I abhor the thought of this diet program.

Rating The Bulletproof Diet

Convenience/Feasibility — 10/20

I have written about why I love intermittent fasting, so the required fasting protocol of The Bulletproof Diet is not an issue for me. However, for quite a few people, the very idea of skipping breakfast is unfathomable. There is no real wiggle room here, so if you can't handle the thought of skipping breakfast, you’re basically screwed.

On top of that, The Bulletproof Diet comes with a recommended list of foods and Asprey-approved supplements (that he sells). Most of them are not bad products, though buying them will make a dent in your wallet.

Additionally, the amount of fat you are required to eat may be a major shock at first. Butter in your coffee? Lori Rosenthal, a dietitian at the Montefiore Medical Center in New York City, agrees: “Including good fats in our diet is healthy. Omega-3 fatty acids have many health benefits and have been shown to improve heart health, and they should be included in a balanced diet. But there is no need to consume fat in our drinks. Incorporating foods such as salmon, walnuts, chia, and avocado is sufficient.”

Cost — 8/20

The cost of the Bulletproof diet may be the most prohibitive factor for many. It’s not a stretch to say that someone could easily sink $500 or more into Bulletproof supplements, reading material, etc. before ever starting the actual diet.

On top of these, there are also performance kits that allow you to get a bulk discount. It’s not cheap, and all of the supplements cost less at a local GNC. And since the supplement industry is unregulated, you’re essentially taking Asprey’s word that these supplements are worth their price.

Once you start the diet, you’ve got to hit the grocery store. And not just any grocery store — or any vegetables — will do. Buying everything organic is a must (including meats), which can make your grocery bill resemble a mortgage payment in no time.

Safety — 10/20

If there’s one thing The Bulletproof Diet is all about, it’s fat — saturated fat. The official Bulletproof Diet roadmap recommends that fats make up 50 to 60 percent of the daily caloric intake, which for the average person translates into 1,000-1,400 calories a day of straight oil. Some people would have to chug olive oil out of a beer bong just to make that happen.

Asprey is the first to cite studies that show his diet plan is scientifically-backed and completely safe, but the experts aren’t all convinced. Paul Garner, director of The Effective Healthcare Research Consortium at the Liverpool School of Tropical Medicine, is skeptical about the research Asprey cites: “Very few of the references are of current research, and most are picking out studies that are of low or very low quality, none of which are put into the context of other research or systematic reviews.”

Flexibility — 5/20

One of the biggest downfalls of The Bulletproof Diet is how strict it is. The percentage of calories from fat and protein are pre-determined. The types of meat you can eat are heavily restricted. Even the vegetables are restricted. Yes, vegetables, all that we once thought were good and holy in this world, are now restricted.

I’m all for setting strict guidelines on a diet, but the restrictions of The Bulletproof Diet take rules and restrictions to an entirely new level. And the fact you have to buy Bulletproof supplements makes the entire thing feel slimy.

Effectiveness — 15/20

This is by far and away the most important aspect of the entire diet. It gets people results — up to a certain point.

For the average person looking to lose weight, it’s without a doubt a good place to start: It places an emphasis on eating high-quality foods and vegetables.

However, for someone with higher-level physique goals, it’s probably not the best option. The overall carbohydrate intake is going to be relatively low for supporting hard training, and the overall emphasis on fats — the most calorie-dense macronutrient — makes it incredibly easy to overeat.

Final Score — 48/100

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